Chingwe Pansi Pamakhala Mzere Wakugwiritsitsa

• Inhloko yeziNdawo: Makontekta ni wa kufanya mazoezi ya sehemu za mwili.
• Idivayisi: Mbendelo
• Imimiselo eqhapho: Infraspinatus, Latissimus Dorsi, Teres Major, Teres Minor, Trapezius Lower Fibers, Trapezius Middle Fibers
• Amashwa eqhapho: Brachialis, Brachioradialis, Deltoid Posterior

Ukuxhumana kwe Chingwe Pansi Pamakhala Mzere Wakugwiritsitsa

Cable Floor Seated Wide-grip Row ndi masewera olimbitsa thupi omwe amayang'ana magulu angapo a minofu, kuphatikiza kumbuyo, mapewa, ndi mikono, kulimbitsa thupi lonse. Ndizopindulitsa makamaka kwa anthu omwe akufuna kuwongolera kaimidwe kawo, kulimbitsa mphamvu za minofu, komanso kulimbitsa thupi lonse. Ntchitoyi ndi yabwino kwa iwo omwe akufuna kupititsa patsogolo maphunziro awo, chifukwa sikuti amangowonjezera minofu ndi mphamvu, komanso amapangitsa kuti azikhala okhazikika komanso okhudzidwa kwambiri.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Chingwe Pansi Pamakhala Mzere Wakugwiritsitsa

• Gwirani chingwe chachikulu chogwirizira ndikugwira mopitilira muyeso, kuwonetsetsa kuti manja anu ndi otalikirana kuposa mapewa.
• Kusunga msana wanu molunjika komanso pachimake chanu, kokerani kapamwamba m'chiuno mwanu, kufinya mapewa anu pamodzi pamene mukuchita zimenezo.
• Imani kaye kamphindi pamene bala ikufika m'chiuno mwanu, kenaka tambasulani manja anu pang'onopang'ono, ndikulola kulemera kukoka manja anu ndi thupi lanu kutsogolo pang'ono.
• Bwerezani kusuntha uku kwa chiwerengero chomwe mukufuna kubwereza, kuonetsetsa kuti mukukhala ndi mawonekedwe oyenera panthawi yonse yochita masewera olimbitsa thupi.

Izinto zokwenza Chingwe Pansi Pamakhala Mzere Wakugwiritsitsa

• Mayendedwe Oyendetsedwa: Pewani kuthamanga mothamanga. M'malo mwake, chitani masewerawa pang'onopang'ono komanso mowongolera. Kokani chingwe ku thupi lanu ndikufinyani mapewa anu pamodzi, kenako pang'onopang'ono mubwerere kumalo oyambira. Izi zidzakuthandizani kuti mupindule kwambiri ndi masewera olimbitsa thupi komanso kuchepetsa chiopsezo cha kuvulala.
• Kugwira Moyenera: Gwiritsani ntchito chogwirira chachikulu pa chogwirira cha chingwe, koma onetsetsani kuti chogwirira chanu sichikukulirakulira chifukwa chimatha kukuvutitsani mapewa anu. Manja anu ayenera kukhala otambalala kuposa m'lifupi m'lifupi la mapewa, koma osati mopambanitsa.
• Pewani Kugwiritsa Ntchito Momentum: Cholakwika chofala ndikugwiritsa ntchito mphamvu kukoka chingwe kwa inu. Izi zingayambitse kuvulala

Chingwe Pansi Pamakhala Mzere Wakugwiritsitsa Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Chingwe Pansi Pamakhala Mzere Wakugwiritsitsa?

Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi a Cable Floor Seated Wide-grip Row. Komabe, ndikofunikira kuyamba ndi kulemera kopepuka kuti muwonetsetse mawonekedwe oyenera ndikupewa kuvulala. Monga momwe zimakhalira ndi masewera olimbitsa thupi, oyamba kumene ayenera kutenga nthawi kuti aphunzire njira yoyenera. Zingakhale zopindulitsa kukhala ndi mphunzitsi wanu kapena munthu wodziwa kupita ku masewera olimbitsa thupi kuti aziyang'anira zoyamba zingapo.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Chingwe Pansi Pamakhala Mzere Wakugwiritsitsa?

• Cable Floor Seated Underhand Row: M'malo mogwira chingwe kuchokera pamwamba, mumachigwira kuchokera pansi pakusintha uku, komwe kumatsindika zapansi ndi ma biceps.
• Cable Floor Seated Single-arm Row: Kusiyanaku kumaphatikizapo kuchita masewera olimbitsa thupi ndi mkono umodzi panthawi, zomwe zimapangitsa kuti muziyenda mosiyanasiyana komanso kuyang'ana mbali iliyonse ya kumbuyo.
• Cable Floor Seated Overhand Row: Mukusintha uku, mumagwira chingwe kuchokera pamwamba ndi manja anu kuyang'ana pansi, chomwe chimalunjika kumtunda wakumbuyo ndi kumbuyo kwa deltoids mwamphamvu kwambiri.
• Cable Floor Seated V-Bar Row: Kusiyanaku kumagwiritsa ntchito cholumikizira cha V-bar, chomwe chimalola kusalowerera ndale ndipo chingathandize kuwongolera minofu yapakati ndi kutsitsa kumbuyo bwino.

Izinto zokufunda ezishisa ezivumelekile Chingwe Pansi Pamakhala Mzere Wakugwiritsitsa?

• The Barbell Deadlift ndi ntchito ina yowonjezereka chifukwa sikuti imangogwira minofu yam'mbuyo ngati mzere wokhazikika, komanso imagwira ntchito pa hamstrings, glutes, ndi core, motero imapereka kulimbitsa thupi kwakukulu kwa unyolo wonse wapambuyo.
• Zochita zolimbitsa thupi za Seated Cable Row zimagwirizananso monga momwe zimakhalira makamaka magulu a minofu omwewo monga Cable Floor Seated Wide-grip Row, kuphatikizapo kumbuyo ndi mikono, koma amalola kuyenda kolamuliridwa komanso kudzipatula, zomwe zingakhale zopindulitsa kukula kwa minofu. ndi mphamvu.